November 15, 2010

Monday 101115

Rest Day


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CrossFit Level 1 Seminars: CrossFit Effects, CrossFit BGI, CrossFit Omaha, CrossFit Virtuosity.

"Finding Where You're Supposed to Be" with Lacey Dean by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Introduction to SEALFIT - video [wmv] [mov]

Graham Holmberg at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Max Bruch, Violin Concerto in G minor, movt 1, movt 2.

James Joyce - The Dead

"Everyone Hates Ticketmaster -- But No One Can Take It Down" by Steve Knopper, Wired.

Post thoughts to comments.

Posted by lauren at November 15, 2010 5:00 PM

Thanks to Matt Swift, Pat, Brett, Zane, Tracey & Chris for an amazing weekend for the Cert 1 in Sydney! And to Mick Shaw and CFX for having us at their box, such an great cert, highly recommend it, well worth it!

Comment #1 - Posted by: Kim at November 14, 2010 5:04 PM

The SealFit videos look fantastic. Can't wait to see more.

Comment #2 - Posted by: Dan D. at November 14, 2010 5:08 PM

Thank you to all the trainers for their patience and ability to make the Cert 1 at CFX a wonderful experience. I would recomend it to anyone, worth the investment of two days.

Comment #3 - Posted by: Gerry at November 14, 2010 5:16 PM

A huge thanks to all the trainers at the CrossFit Virtuosity level 1 cert. I learned so much, and I cannot wait to use my new tools to train myself and my Soldiers to be better athletes. Excellent course.

Comment #4 - Posted by: Stefania at November 14, 2010 5:23 PM

What an amazing level 1 certification I had this weekened at the badass CF Virtuosity box in Brookyln,NY. The trainers who taught me (Karianne, Jenn, Keith, Boz,Jason, Denise, and Dennis) were all so knowledgeable, helpful, funny, and in phenomanal shape! These trainers were so dedicated to teaching and helping us as much as they could. I definetly walked away learning a lot of solid information about CF methodology, the movements/nutrition, and my self. You guys rock!

Comment #5 - Posted by: Kristy L. at November 14, 2010 5:25 PM

Knee injury into moving this weekend.... Looking forward to starting over on Tuesday. Hope my body forgives me...
Happy late Veterans Day to all and thanks for all you do

Comment #6 - Posted by: Jessica at November 14, 2010 5:27 PM

Glad to see SealFit video. That is serious stuff!! Whats up with some of the faces blured out?

Comment #7 - Posted by: andrew at November 14, 2010 5:54 PM

sealfit=awesomeness. way to go kristen!!!! way to hold it down for the grrrls =)

Comment #8 - Posted by: soldier05 at November 14, 2010 6:00 PM

Can't speak highly enough of the Level 1 course held at CFX - Sydney. Trainers are outstanding ambassadors for Crossfit, you guys love what you do and it shows.

Comment #9 - Posted by: Hamish at November 14, 2010 6:11 PM

Level 1 Cert at BGI this weekend was top notch! Many thanks to all the trainers and Todd. Great information, great people, and great moustache Mike G.

Comment #10 - Posted by: Jared at November 14, 2010 6:12 PM

Great training this weekend at BGI. Thanks again to all the staff.....Nick

Comment #11 - Posted by: CrossFit Carnage at November 14, 2010 6:22 PM

Great training at BGI this weekend. Thanks again to all the staff......Nick

Comment #12 - Posted by: CrossFit Carnage at November 14, 2010 6:24 PM

Why in the hell do i look cock-eyed!!?? lol

Comment #13 - Posted by: CrossFit Carnage at November 14, 2010 6:32 PM

thank you guys ! i learned so much cool stuff and got to see my crossfit heroes in person. i even got to see the awesome stash too. ive got to grow one now ! haha not. thank you to bgi as well great place and even better people. i hope to hit a lil traveling in the future and see the trainers boxes as well and get a tshirt and a healthy beat down. i cant wait to get home and run with the bear.

Comment #14 - Posted by: brandon c at November 14, 2010 6:36 PM

Great videos! Thanks HQ and camera crews!

Comment #15 - Posted by: james.patrick [M/48/66"/135] at November 14, 2010 6:37 PM

buying tickets on ticketmaster last week was an awful experience. their website is so frustrating and pointless, I would gladly go to a broker and pay the fee just to avoid dealing with ticketmaster at all.

They're not going to go down. Sorry, but the ticket industry is a closely guarded long standing cabal in the entertainment industry. I would love for a start up to disrupt this long suffering idiotic process, but its just not possible in this industry. Silicon valley has tried and just become another willing cog in the wheel (i.e. Stub Hub, etc etc). Unless the promoters and musicians get together and revolt, which is unlikely given that most people just go along with this lunacy, its unlikely things will change.

Comment #16 - Posted by: chris at November 14, 2010 6:45 PM

Had a great time at the Level 1 Cert! I think my favorite part was actually getting to watch the trainer workout at lunch. They are pretty much amazing! Thanks to all the trainers, yall are great

Comment #17 - Posted by: Lawrence at November 14, 2010 6:49 PM

Had a great time at the Level 1 Cert in West Palm Beach! I think my favorite part was actually getting to watch the trainer workout at lunch. They are pretty much amazing! Thanks to all the trainers, yall are great

Comment #18 - Posted by: Lawrence at November 14, 2010 6:50 PM

I am seriously looking forward to more of those sealfit videos, especially with all the elite CFers in there. I've always wondered about sealfit, hopefully there'll be some good journal videos explaining it. Does anyone know if it's at all affiliated with CF or is it its own entity entirely?

Comment #19 - Posted by: Jordan D. at November 14, 2010 7:07 PM

That sealfit is awesome stuff. Those guys are hardcore

Comment #20 - Posted by: Knag at November 14, 2010 7:16 PM

Had a blast at the Level 1 Cert at Brooklyn Barbell Club/Crossfit Virtuosity! Great instructors: Dennis, Jenn, Boz, Karianne, Denise, Keith and Jason. Thanks guys!

Comment #21 - Posted by: Jay J. at November 14, 2010 7:34 PM

Two men can learn more from milking a cat, than they could learn from a fourth, much taller man.

Comment #22 - Posted by: JL at November 14, 2010 7:43 PM

Props to Graham Holmberg, cool video. I've never met the guy, but you have to respect his modesty, even after winning the games and all that. He just does work.

"Humility makes great men twice honorable"
-Benjamin Franklin

Comment #23 - Posted by: Pedro at November 14, 2010 7:56 PM

Joe (Denver), Joe (Omaha), Miranda, Kurtis and Ricky were AWESOME in Omaha. Great Level 1. Information overload but loved every minute. Keep up the great work and thanks for everything!

Comment #24 - Posted by: Brett at November 14, 2010 8:30 PM

I am so excited for the Sealfit vids that I can barely stand it!!!

Comment #25 - Posted by: Zach B at November 14, 2010 8:49 PM

OH WOW!! Sealfit! Kristen!! All the badasses! Zach B (#25), you said exactly what I was thinking!

Comment #26 - Posted by: Heather at November 14, 2010 8:58 PM

CrossFit in Australia is booming. Thanks to Matt, Chris, Zane, Pat, Tracy and Brett. These guys are really helping it get bigger and bigger by running such amazing cert's. A great weekend in the heat of CFX and great to meet all the guys not only from Oz but those that ventured in from overseas. Finally, thanks to Matt Swift and Pat Barber for annihilating that workout faster than it took me to open my lunch.

Comment #27 - Posted by: Adam at November 14, 2010 9:06 PM

Pushing Kristen, Mikko, Tommy, Rob, Greg and Jimi to there limits a few weekends ago was a great experience. I want to tell you all that you performed awesome and I earned so much respect for you. Kristen is truely the world champion and the greatest female athlete I have ever been around. She showed the heart of a Lioness and displayed absolutely no fear. She never asked nor recieved any special treatment and in later videos you will see how much a beating she took during this long weekend to include nearly getting her eye jabbed out by a tree branch.
Tommy and Greg are born leaders and saved there classmates countless beatings. This class was the most organized and most disciplined we have ever had. Mikko is quite simply a beast. Nothing we did ever fased him, he took all our physical and mental harrassment with a smile and a quiet confidence. Rob is all heart, he wasnt built to run, his body broke down but he never lost his smile and the beast you see on videos is actually one of the nicest and most caring people I have ever met. He helped his classmates and looked out for the weaker members of the class like a big brother.

The SealFit camp is the real deal, all of us are Seals and instead of trying to get you to quit we are trying to show you the hidden monster that is all of. Pain is the greatest teacher, you just have to be ready to learn.

Comment #28 - Posted by: Dan at November 14, 2010 9:57 PM

@jordan d, SEALfit is kind of like crossfit football-they took crossfit and jacked it up for their job. its my understanding that Crossfit USA is their local affiliate, and they use it for their workouts.

unrelatedly, anybody out there PT-savvy enough to know what to do about nerve issues in the lower back? i seem to have a talent for causing slight disc compressions that lead to a slight burning sensation in my leg/lower back. usually it's because of working out, but i must confess workouts have been infrequent of late and this one is probably due to bad posture and sedentary life. anyways, what can i do to get that guy to calm down?

Comment #29 - Posted by: Phil at November 14, 2010 10:05 PM

The upcoming SEALFit video series should be epic! Good timing, too...I'm already going into withdrawls after the completion of the Rogue/Again Faster contest.

Comment #30 - Posted by: schnetzler at November 14, 2010 11:00 PM

excellent concerto. best part of the day

Comment #31 - Posted by: adrian at November 14, 2010 11:13 PM

Sydney Cert. Had an awesome time, learnt heaps. An experience I will remember for a while.
Thanks to the trainers, did a great job, to head coach Matt and to Pat Barber who cracked me up all weekend.
Cheers to a very professional outfit passing on their knowledge, skill and passion.

Comment #32 - Posted by: Jason at November 14, 2010 11:40 PM

The level 1 Cert. this weekend at BGI in West Palm Beach was an awsome experience. I learned so much from each of the great trainers. They each brought their own unique way of instruction, which gave me many ideas to use going forward in my quest to be a better trainer. Pat, Mike, Jenni, Johnny Mack, Nicole, and the tall blond, THANK YOU.. Also thank you Todd and Dana for being such great hosts.

Comment #33 - Posted by: Dale Mauro at November 15, 2010 12:56 AM

The level 1 Cert at BGI was awesome. I really enjoyed the environment, equipment, and trainers. The instruction was top notch !!!

Thanks for helping me not only do my first kipping pull-up, not only my first 4 kipping pull-ups in a row, but also help me look for how to help others reach this same goal.

Comment #34 - Posted by: Carlos - Lakeland/FL at November 15, 2010 4:51 AM

Thanks so Much Keith,Jason,Karianne,Dennis,Jenn, Boz,and Denise! You guys did such a great job instructing at crossfit virtuosity in Brooklyn.I look forward to coaching !

Comment #35 - Posted by: Karissa S at November 15, 2010 4:57 AM

SealFit was one of the best experiences of my life. I wholeheartedly recommend it to anyone who wants to elevate their game. Forging Mental Toughness is their moto and they mean every bit of it...

Comment #36 - Posted by: Erik Larson at November 15, 2010 5:40 AM

HOLY S**T!! The SEAL Fit videos look f**in' insane.

The mental toughness involved is beyond amazing.

I've met a few SEALs in our CF community and they are VERY humble, do not speak of it much and I also trained with a guy prior to becoming a SEAL when I was only 18.

He was definitely cut from a different mold.

Thanks for showing these vids, and, thanks to CrossFit for being BadAss!

Congrats to those who went through that Kokoro Camp, un-friggin'-REAL!


Comment #37 - Posted by: zach even - esh at November 15, 2010 6:05 AM

Real excited to see more vids from SEALFIT.

Question I have though, I'm pretty sure most of those athletes from CF DO NOT train mainsite... Maybe I'm wrong?

Comment #38 - Posted by: Jim G. at November 15, 2010 6:13 AM

What an exciting weekend in Brooklyn! It was truly an honor and a privilege to be surrounded by like-minded individuals with a thirst for knowledge and desire to excel beyond the boundaries of what it means to succeed. Thank you to all the participants and trainers for making the experience invaluable to me. There were moments of unknowns and unknowables but through the professionally articulated demonstrations of constantly varied functional movements at high intensity...we were all able to carry a large load over a long distance together in a short time frame...I'd say that's quite powerful! Thanks to CrossFit Virtuosity for graciously hosting such an important event!

Comment #39 - Posted by: Henry J at November 15, 2010 6:25 AM

I'm looking forward to seeing/reading more about the SEALFIT experience. The CF'ers I recognized are elite althletes, so I don't doubt they have the physical stamina. But SEAL training requires a certain mental stamina that may be difficult to summon for a person who is not training with the single-minded goal of becoming a SEAL. Doing it 'just for fun' or just for the challenge may not be enough to get them through. That said, I don't yet know what the athletes will be (have been) subjected to. Maybe it's not a full evolution(s). Regardless, I will be interested to see how they fare!

Comment #40 - Posted by: Grrrrreg/42/71"/190 at November 15, 2010 6:51 AM

Great to see SEALFIT getting some love, its an experience that anyone who wants to take the next step should take. You don't need to be a crossfit celebrity to get through, all you need is a strong mind and a will to never quit.

Comment #41 - Posted by: Dole at November 15, 2010 6:59 AM

Attended the level 1 cert at bklyn, virtuosity and ALL the trainers and Keith, Boz and Dennis were awesome - your passion is contagious and knowledge unrivaled!!!
you asked for some positive feedback or suggestions...heres my 2 cents...I think that it would be helpful like in any exam setting to have available a past or practice cert online to get a sense of the type questions and format PRIOR TO EXAM..if there is one - not aware of???
2)logistically PROBABLY not workable - but the 2nd day wod probably would be better AFTER the test rather than before as everyones body and concentration sugar levels vary after workout and dont bring with us our post work out regimen

Had a Great experience and LOVE CROSSFIT!!!!

Comment #42 - Posted by: Hank at November 15, 2010 7:02 AM

I LOVE some SealFit! I've been on it for about 5 months now. I am not always able to finish the entire WOD in the 1 1/2 hours I have alotted for the gym, but when I am able to complete everything, it feels awesome! I really like the program, but I enjoy all of the crossfit programs! is another good Crossfit site to checkout.
More work Faster!! 3, 2, 1 GO!

Comment #43 - Posted by: ALX420 at November 15, 2010 7:16 AM

Had a great time at the L1 cert in Brooklyn. Keith Wittenstein has a great gym and the staff was excellent. So much learned and yet so much more to learn.

Comment #44 - Posted by: Brian Smith at November 15, 2010 7:20 AM

it was awesome to go through sealfit with those top crossfit guys. to watch them break down get back up go through theyre mental stages of getting ready i wouldnt change that week end for anything. hooya sealfit!!!

Comment #45 - Posted by: Miami at November 15, 2010 8:24 AM

Congratulations and thanks to all the people that attended the L1 Cert at my gym in Brooklyn this past weekend. It was a pleasure to meet and train all of you. Come back soon.

Thanks to the staff: Kilo Delta, 13oz., DT, S-A Jenn, Baby J and FlowMaster Dennis Marshall Mathers. It was a pleasure to work with you all.

Comment #46 - Posted by: Keith Wittenstein at November 15, 2010 8:26 AM

And the Sealfit vidoes will be way better than the lake Tahoe videos!!!

Comment #47 - Posted by: Miami at November 15, 2010 8:28 AM

Thank you for posting the SEALFit video. It is very inspiring. Something I would love to do!!!

Comment #48 - Posted by: Brandon at November 15, 2010 8:31 AM

Took my L1 cert at BGI this weekend and had a bad ass time, got a 5:00 fran pr and learned a ton of new info and great ways to teach my clients thanks to all the awesome trainers, our hosts from BGI and a special appearance from Mike G's incredibly creepy and sweet stache! Look forward to doing the coache's prep course one day and hope for the same awesome trainers

Comment #49 - Posted by: Billy 21/m/140 at November 15, 2010 8:40 AM

I am pumped for the Sealfit videos! Those look awesome!

Comment #50 - Posted by: Adam Hamm at November 15, 2010 8:58 AM

I've been doing CF for almost 2 years now, and always thought "BGI" was just some mixed-up locals-only adaptation of the West Palm Beach airport code (PBI). I referred to it as PBI once in a blog, figuring Todd just got the name of his own gym wrong; I finally realized this weekend why everyone had laughed at me. Duh!

Thanks to Todd and ALL of the excellent trainers at the BGI cert this past weekend! Pat Sherwood is now on my Top Five List of Favorite CF Superheroes. He's as funny and entertaining as he is knowledgeable and informative. I especially liked the Fran joke at the beginning ... nice job clanking the weights around in the back, trainers!

Every Crossfitter, whether they want to be a trainer or not, would benefit greatly by taking a Level 1 Cert. So much good information, and that's just the tip of the iceberg.

Comment #51 - Posted by: staceyf at November 15, 2010 9:01 AM

Amazing weekend! So much fun learned a ton. Can't wait to start applying this stuff to clients

Comment #52 - Posted by: Johnny at November 15, 2010 9:31 AM

Special thanks to Keith at CrossFit Virtuosity for being such a gracious host and trainer this weekend. Those of us with the long commute appreciated you being there and opening your doors early for us!

Also a special thanks to Karianne, Jenn (Marshall?!?! TAKE THE NAME!), Boz, Jason, Denise, and Dennis for their great coaching this weekend and for running a well organized and well thought out seminar. I was able to take something away from each of you this weekend and left with a much better understanding of what CrossFit is all about and also left with a much better sense of my technique!

As far as feedback/comments, I think the test material was covered extremely well by the lectures and one read through the handbook. For the most part, the questions were very straight forward. After this weekend I will never forget W.C.A.B.T.M.D. and I will never be able to shed the nightmares of Boz's mustache!

Good times this weekend! Thanks again!

Comment #53 - Posted by: Frank at November 15, 2010 9:35 AM

Great Level 1 Cert in Omaha!
All coaches: Joe Alexander, Joe, Ricky, Miranda, and Kurtis were amazing and full of knowledge and passion for CF. I enjoyed watching you guys do the WOD during lunch!!I made friends with the dog and the PVC pipe, did my first strict muscle up, and could not stop smiling for 2 days straight. Great instruction on all the movements and great insight on programming and nutrition Miranda!The medball clean form of a home-schooler playing catch with himself was funny. Thanks a lot for the great time!

Comment #54 - Posted by: AJ at November 15, 2010 10:17 AM

I watched the Lacey Dean video and the Sealfit video and were inspired by both. Lacey and are awesome! I did the "Blake" workout (scaled)
4 rounds of:
100 meter walking lunges w/25# plate overhead
30 box jumps w/20" box
20 wall ball shots w/ 5 kg. ball to 9' target
10 HSPU to 2" pad

R.I.P. Senior Chief

Comment #55 - Posted by: Carole F/52/5'6"/133 at November 15, 2010 10:48 AM

Made up Blake, had to scale last two rounds by subbing max handstand and hold in place of HSPU. 24:01. Also threw a 20 lb. db in the air and caught it rather than doing the just-now forbidden (at my gym) wallball. That was a fun sub.

RIP Senior Chief.

Comment #56 - Posted by: Kamper M/46/205/74" at November 15, 2010 12:51 PM

thanks to joe, miranda, kurtis, ricky, joe and gabe for a great cert weekend in omaha! you guys worked so well as a team and as individuals the 2 days just flew right by! learned a lot and can't wait to carry it on to others and keep learning too. thanks again!

Comment #57 - Posted by: ctopher 35, 5'11", 193 at November 15, 2010 1:32 PM

Thanks to Matt and the rest of the crew - Pat, Brett, Zane, Tracey & Chris - for an awesome experience at the Level 1 Cert in Sydney! Thanks as well to Mick and CFX for having us at their box. A great weekend, with tons of practical information that was immediately applicable.

Comment #58 - Posted by: Mike at November 15, 2010 1:43 PM

WOD from yesterday
Deadlifts at 385
4 Rounds & 100M run

Comment #59 - Posted by: Vic Z at November 15, 2010 2:54 PM

I missed the WOD yesterday and all the treadmills at my campus gym were full so couldn't logistically due the WOD. Instead me and my bud did:

30 reps Bear Complex 95 lb
for time

Comment #60 - Posted by: Johnny Cheong 21/M/175/6' at November 15, 2010 3:25 PM

Thank you to everyone who attended the Level I at our box this weekend. It always always a pleasure meeting CrossFitters from all over and being with great trainers.

@ #51 Stacey: You are most welcome! We loved having you. You are truly inspiring! Congratulations on the muscle-up. BTW, we get a lot of people that think we transposed the letters of our own gym from BIG to BGI. That's the first I've heard PBI. We are pretty close to the airport. LOL!

Comment #61 - Posted by: Dana Lynch - CrossFit BGI at November 15, 2010 5:42 PM

Way to go CrossFit Omaha! had a great time and would do it again in no time. Thanks for everything!

Comment #62 - Posted by: tbaxter at November 15, 2010 5:42 PM

totally kicked todays WOD!!!

rested for 24hrs :D

Comment #63 - Posted by: Federico at November 15, 2010 6:41 PM

totally kicked todays WOD!!!

rested for 24hrs :D

Comment #64 - Posted by: Federico at November 15, 2010 6:42 PM

Thank you so much to all of the BGI certification crew for sharing you're incredible knowledge and insight this past weekend! Very positive and patient attitudes!

Comment #65 - Posted by: Nathan Wilcox at November 15, 2010 7:21 PM

Keith and Sam - thanks for being great hosts this weekend. Everyone loves the big, bad BK!! Dennis, Boz, Jenn, Karianne, and Baby J...loved working with you guys. Always a pleasure!

Comment #66 - Posted by: denise thomas at November 15, 2010 7:40 PM

Can anyone tell me why James Joyce's THE DEAD was posted on the Crossfit wall for this date? Anybody?

Comment #67 - Posted by: Kai Lawrence at November 16, 2010 8:48 AM

Thanks for posting The Dead. Great, haunting story by Joyce. Made into a movie directed by John Huston, well worth watching if you don't mind having a thoughtful evening.

Comment #68 - Posted by: blades at November 16, 2010 12:13 PM

"Blake" Hero WOD from 11/13/10

21:17 Rx

Comment #69 - Posted by: MNinKC at November 16, 2010 4:39 PM

Best weekend ever at CFX, Sydney! A huge thank you to all the trainers there, you were all amazing!

Comment #70 - Posted by: Kumate J at November 16, 2010 8:38 PM

Thanks to the Trainers at the Omaha Cert. Great job, your time is appreciated.

Comment #71 - Posted by: Matt at November 17, 2010 2:55 AM

Level one blew my mind. I loved (almost) every minute. Amazing insturctors~even the mustache man. Thanks CF trainers!

Comment #72 - Posted by: Candice C at November 17, 2010 8:56 AM

Awesome certification course at CFX, Sydney! The coaches were inspirational and fantastic! Thank you Matt, Zane, Brett, Chris, Pat and Tracy!

Comment #73 - Posted by: Hayati at November 25, 2010 6:34 PM

as rx'd

Comment #74 - Posted by: matt c at December 20, 2010 3:21 AM
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